We’re guessing your first experience getting a cavity filled wasn’t exactly pleasant. The sterile smell of the dentist’s office, the high-pitched whir of the drill, someone screaming for mercy in the room next to you, the smell of your tooth being pulverized to powder, the gagging taste of artificially flavored fluoride treatments. So why are you still putting your teeth at risk for cavities with poor eating habits? Plus: Find out what your kissing style is...

Sucking on lollipops obviously isn’t good for your teeth, but did you know that raisins are also notorious for causing cavities? Even the number of meals you eat in a day, and how balanced those meals are, affect the stability of your pearly whites.

Cavities should be avoided like, well…the plague. But is there more to it than just brushing your teeth twice a day and flossing when you get spinach stuck between your front teeth? Yes, in fact. Cavity prevention has a lot to do with the foods you eat and even the foods that you don’t eat. You might not have thought about the nutrition-tooth connection before, but it’s an important link to better dental health.

But first thing’s first. What are cavities?

Eating Away at Your Insides

In the basic sense of the word, a cavity is just an empty pocket or hollow space. But if you think a dental cavity is a pristine white hole in your tooth, you’re wrong. It’s a filthy, bacteria-filled hole. And those bacteria are literally munching away at your insides, and they won’t stop until your dentist stops them. The dentist ain’t cheap, so why not prevent cavities before they start?

All cavities owe their beginnings to a sticky, gelatinous substance known as plaque. Brushing your teeth regularly removes the plaque and all’s well that ends well. But if your dental hygiene is less than stellar, it’s going to spell trouble for your teeth.

5 Steps to a Bonafide Cavity

Bacteria break down saliva to form plaque and stick to your teeth.

You eat a meal and don’t brush your teeth afterward, allowing the plaque to adhere more tightly to your teeth.

Bacteria within that firmly held plaque munch on the carbs from your meal, fermenting them to produce acids.

These acids demineralize your tooth’s enamel and pave the way for bacteria to enter inside, no cover charge required.

Bacteria have a heyday invading the innards of your tooth, causing infection and decay.

You should be officially grossed out now, and ready to learn how to avoid this whole icky process from the start.

The Enamel Fortress

Your first defense from cavities is strong teeth. And everyone knows that to grow big and strong you need to eat up. What’s on the menu for impenetrable teeth?

Calcium and vitamin D: Calcium is the primary mineral that forms the tooth. And calcium can’t be absorbed into the body without vitamin D. Good sources of calcium include dairy foods, dark leafy greens, sardines, and almonds. Vitamin D is added to many dairy foods, and can also be found in fatty fish and sunshine.

Fluoride: This mineral prevents dental decay and is so important that drinking water is often fluoridated. Drinking water should contain no more than 1 ppm (part per million) of fluoride to prevent fluorosis.

Phosphorus and magnesium: These minerals provide structure and strength to the tooth enamel. Good sources of phosphorus include high-protein foods (such as meats and dairy products) and whole grains. Dark leafy greens, legumes, nuts, shellfish, and whole grains are rich in magnesium.

Vitamin C: Even though it doesn’t directly add structure to the teeth, antioxidants like vitamin C protect the gums and soft tissues against infection and inflammation. Fruits, especially citrus varieties, are rich in vitamin C, as are dark leafy greens, broccoli, and red peppers.

So there’s the good. Now for the bad…

Sweet Tooth?

If you want to know what breaks down teeth the most, you can pretty much break it down to sticky sweets. Sticky foods adhere to your teeth longer, leaving more opportunity for acid to form. And it’s not just the gumdrops that are a problem; it’s also healthy foods that just so happen to be sticky and sweet, too.

Some common food offenders include:

Dried fruits, like raisins and dates.

Sticky candies, like toffees, caramels and fruit chews.

Sweets, like sticky buns, candy bars, caramel corn, and soda pop.

The good news is that you don’t have to avoid these foods and treats completely to avoid cavities. Eating them with a large meal allows the body to produce more saliva, which washes away food particles and helps neutralize acids before they become a problem.

Dental experts also recommend not snacking in-between meals to limit the amount of time foods and acids are exposed to the teeth. But any diet expert will tell you otherwise, since snacking can curb hunger and help you lose weight. What to do?

Don’t avoid healthy snacks if you’re trying to lose weight. Just brush your teeth after each snack and meal, drink plenty of water to wash away food particles, and munch on this:

You can scrape away plaque by eating raw veggies for a snack or after meals. Fiber-rich foods, including grains and popcorn, scrape away plaque and leave your teeth as clean as if you’d just brushed them.

Cranberries are another pro-smile food, since they prevent bacteria from bonding to teeth, thus stunting the formation of plaque.

Chew on This: Can Gum Prevent Cavities?

You don’t have any carrot sticks lying around and there’s no toothbrush in sight. Is it really helpful to grab a piece of gum post-meal?

The answer is: yes. As long as you chew the right kind of gum, that is. Bubblelicious gum won’t do the trick because it’s packed with sweeteners that actually provide bacteria with an acid-manufacturing feast. On the other hand, gums made with xylitol are making waves in the dental world, since bacteria cannot use this sugar alcohol. However, you need to chew 6-8 grams daily to reap the benefits. It’s time to prep that jaw for the gum Olympics.

The bottom line is that if you follow good dental practices, including proper hygiene and better dietary habits, you’ll give cavities a run for their money. And with a clean mouth, free of cavities, you can kiss with confidence! Speaking of which…

Are You A Good Kisser?

Smooching, snogging, lip locking - whatever language of love you prefer, there are universal moves that make for a memorable kiss. You can tell a lot about a person by the way they kiss - so what are your lips saying about you? Find out what kind of kisser you are. Take this kissing quiz.